CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Mobility and Dynamic Warmup
Oly
Pausing Split Jerk (3×2@73% in 8 min)
2s Pause in dip.
Split Jerk (1RM in 8 min)
Strength
Shoulder Press (1×8)
0:00 – 5 @ 60% of 1RM Strict Press
2:00 – 3 @ 65% of 1RM
4:00 – 8 @ 55-70% of 1RM
Score Unbroken set of 8RM.
Metcon
Run Wild (Time)
3 Rounds:
600 Meter Run
15 Hang Power Snatches (75/55)
Rx+ 21 Hang Squat Snatches
**If you can’t full depth Hang Squat Snatch, please do Hang Power and move faster on the run.**